Mirgine Dabarun Tsaye

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Deltoid Posterior, Latissimus Dorsi, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Teres Major

Sakonni ga Mirgine Dabarun Tsaye

Romarin ƙafafun tsaye shine kalubale mai karfafa motsa jiki wanda ke burge kas, baya, kafadu, da makamai. Ya dace da matsakaita zuwa ci-gaba masu sha'awar motsa jiki waɗanda ke neman babban motsa jiki don haɓaka ainihin kwanciyar hankali da ƙarfin jiki gabaɗaya. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum don inganta yanayin su, haɓaka wasan motsa jiki, da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Mirgine Dabarun Tsaye

• Sannu a hankali fara jujjuya dabaran a gabanka, lanƙwasa a kugu yayin da hannayenku suka shimfiɗa gaba, kiyaye jikin ku kuma ku guje wa kiba bayanku.
• Ci gaba da jujjuya dabaran har sai jikinka ya kusan yin layi ɗaya da ƙasa, ko kuma gwargwadon yadda za ku iya tafiya cikin kwanciyar hankali ba tare da takura muku ba.
• Dakata na ɗan lokaci a mafi tsayin matsayi, sannan fara mirgine motar zuwa ƙafafu, ta amfani da tsokoki don ja da ku zuwa matsayi na tsaye.
• Maimaita wannan tsari don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.

Lajin Don yi Mirgine Dabarun Tsaye

• **Motsi Mai Sarrafawa:** Yi motsa jiki a hankali da sarrafawa. Mirgine dabaran yadda za ku iya ba tare da ɓata fom ɗin ku ba, sannan ku yi kwangilar abs ɗin ku kuma ja dabaran baya ciki. Kuskure na yau da kullun don gujewa: Guji yin gaggawa ta wurin motsi ko yin amfani da ƙarfi don ja da ƙafar baya ciki. Wannan yana rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
• **Tsarin Numfashi:** Numfashin da ya dace shima yana da mahimmanci. Numfashi kamar ku

Mirgine Dabarun Tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Mirgine Dabarun Tsaye?

Ana ɗaukar aikin motsa jiki na Tsaye na Ƙaƙwalwa gabaɗaya a matsayin ci-gaba motsa jiki saboda yana buƙatar babban adadin ƙarfi da kwanciyar hankali. Idan kun kasance mafari kuma kuna sha'awar wannan darasi, ana ba da shawarar farawa tare da sauƙaƙan bambance-bambance kamar jujjuyawar ƙafar gwiwa ko amfani da ƙwallon motsa jiki don jujjuyawa. Yayin da ƙarfin ku da kwanciyar hankalin ku suka inganta, za ku iya ci gaba a hankali zuwa sigar tsaye. Kamar koyaushe, yana da mahimmanci a yi amfani da tsari da dabara mai kyau don hana rauni.

Me ya sa ya wuce ga Mirgine Dabarun Tsaye?

• Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙaƙwalwar Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwar Ƙaƙwalwa ) Ana yin shi a kan wani wuri mai nisa, wanda ke rage matakin wahala kuma cikakke ne ga waɗanda suka saba zuwa wannan darasi.
• Juyawa Juyin Hannu guda ɗaya: Ana yin wannan bambancin ta amfani da hannu ɗaya a lokaci ɗaya, yana ƙara ƙalubalen da niyya ga tsokoki masu ƙarfi sosai.
• Mirgine Wurin Wuta Mai Faɗaɗi: Wannan sigar tana buƙatar ka sanya ƙafar ƙafafunka daɗaɗa, wanda ke canza mayar da hankali ga maƙasudi da ƙananan tsokoki.
• Juyawa Juya Tare da Dakata: Wannan bambancin ya haɗa da tsayawa a matsayi mai tsawo na ƴan daƙiƙa, wanda ke ƙara lokacin cikin tashin hankali kuma yana haɓaka tasirin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Mirgine Dabarun Tsaye?

• Push-ups: Tura-ups suna da fa'ida yayin da suke aiki akan ƙungiyoyin tsoka iri ɗaya kamar Tsayayyen Wheel Rollout, musamman ƙirji, kafadu, da triceps, ƙara ƙarfin jiki na sama gaba ɗaya.
• Deadlifts: Deadlifts suna cika Tsayayyen Wheel Rollout ta hanyar ƙarfafa ƙananan baya da glutes, samar da tallafin da ya dace ga kashin baya yayin motsi.